5 - Nutrition

1 g of CHO = __ cal

1 g of PRO = __ cal

1 g of FAT = __ cal

1 g of ALC = __ cal

4 ,4 ,9, 7

5 components of nutritious diet

1. adequacy

2. balance

3. variety

4. calorie control

5. moderation

“heart healthy” diet

healthy fat (rather than low fat) - limit <6% of calories, high fiber, low sodium

dysphagia diet

altered diet to reduce chance of choking/pneumonia

pureed food, thickened liquid, soft diet

diabetes-carbohydrate controlled diet

focuses on improving glycemic and metabolic control

typical plan includes a 3-4 carb serving/meal for women and 4-5 for men

1 serving of carbs is 15 g and ___ calories and

60

renal disease diet

can be most restrictive, fluid and protein restriction, minimize potassium/phosphorus

liberalized diet

few to no restrictions

common for people with cancer treatment, significant wounds

goal is to allow pt to choose what they want to eat, reduces pt frustration, maintain weight and provide sufficient energy for tissue repair

the first 10-20 min of activity utilizes mainly _________.

muscle glycogen

___ and ___ cells are signaled to liberate their stored nutrients past >20 min of activity. Body uses less ___ and more ______.

liver, fat cells, glucose, fatty acids

when does glycogen depletion occur?

2 hours of vigorous exercise

those participating in endurance training should eat a _________ diet.

high-carb

what to eat <3-4 hrs before exercise

1 serving of complex carb with 1 serving of lean protein

what is the ideal time to eat before exercise?

3-4 hours before

hypoglycemia can occur if consuming high-glycemica carbs ____ min before exercise

15-60

to maximize glycogen stores after activity, eat ___ g of carbs, _ serving of lean protein within _ hour of stopping exercise

15, 1, 1

(T/F) eating foods with a high glycemic index is good after workout because it restores muscle glycogen most rapidly

T

(T/F) anaerobic strength training uses more protein for energy

F, does NOT, but demands more protein to build muscle

(T/F) protein needs of both endurance and strength athletes are higher than those of sedentary people

T

endurance athletes should consume __% of their energy from fat. A high fat diet can impair performance and a low fat diet results in not enough energy and nutrients.

20-30

when is protein synthesis rate enhanced? what enhances it?

hours of rest after exercise

physical activity and eating a protein rich diet with carbohydrates

vitamin C helps with the formation of ____

collagen

folate and vit B12 help build _______

red blood cells

Ca and Mg help cause _________

muscle contractions

one pound of weight loss is equivalent to ___ of fluid loss

2 cups

(T/F) aerobic strength training requires less protein for energy than

F

the best drink for most active individuals (except of endurance athelets)

plain cool water

ergogenic aids types

herbal, pharmacological, physiological

are supplements FDA regulated?

no

what are considerations when choosing a supplement?

1. carry USP

2. made by nationally known food and drug manufacturers

3. supported by research

4. accurate and appropriate claims

(T/F) if an individual has less than optimal performance, supplements may improve performance

F, more training and proper nutrition management is needed. for the general population, food should come first

carbohydrate ergogenics - sports drinks, gels, gummies, bars - rationale and usage

glucose supplementation before/during exercise may delay onset of fatigue

during moderate intensity exercise, 60-90 min, carb support is not likely needed

timing for carbohydrate ergogenics

immediately prior to performance toward the end can improve for a prolonged, higher intensity workout

during prolonged exercise (>90 min) can prevent low BG, delay fatigue and increase CHO oxidation

general guidelines

1-2 hours: 30 g/hr

2-3 hours: 60 g/hr

3+ hours: 90 g/hr

branch chain amino acids

proteins found in food - include leucine, isoleucine, valine

have been used to help slow muscle wasting in people confined in bed

supplementation may decrease muscle fatigue during activity, increases skeletal muscle protein synthesis and/or decrease muscle protein degradation

decrease some biochemical markers related with muscle soreness and speed recover

when should you be careful to take BCAA’s

when on diabetes meds because it decreases BG

what percent of athletes use an ergogenic aid?

76-100%

(T/F) during moderate intensity exercise (60-90 min), carb support NOT likely needed

T

ergogenic effect of carbohydrate

may delay onset of fatigue

timing for consuming glucose supplements

immediately prior to performance

during exercise

what does creatine do

supplies more readily available creatine for PCr system, 95% of creatine stored in muscle

pros and cons to creatine supplementation

improved anaerobic exercise performance, increased muscle mass, increased muscle hydration

bloating, hair loss, cramping, weight gain, increased serum creatinine

caffeine

enhances contractility of skeletal/cardiac muscle and helps metabolize fat sparing muscle glycogen stores

CNS stimulant that can aid in activities that require concentration

what is the legal caffeine urine levels for athletes

12 µg/mL (IOC standards), 15 µg/mL (NCAA standards)

(T/F) caffeine has adverse effects on body temp or sweating/hydration

F, has no adverse effects